Warm Up Stretches

Rest between sets: None
Intensity: LightPress Coordination Warm Up

Rest between sets: As Needed
Intensity: Moderate | Focus on form

Demo	Exercise	Reps/Sets	How to/Cues
	Parallel Runners Stretch Reaches 2x6 each side
	Active 1 Legged Pike Stretch & Hold on Back 10x pull & 10 sec Hold

Rest between sets: As Needed
Intensity: Moderate | Leave 2 reps in reserve in each set

Demo	Exercise	Reps/Sets	How to/Cues
	Press Tap Press from 2 Block 2x1		Only when you can not pull any lower lean your shoulders towards the front sligthly and drop your hips to gently tap the blocks. Press back up using the same pathways but in reverse. First re-establish your hand, shoulder, hip line with a slight anterior pelvic tilt and the feet still pulled down to your face, then bring your legs around and un-compress. Keep your elbows locked, elevate your scapula and straighten your knees!
	Pike Press Negatives 3x1		Only when your feet can not come any lower lean your shoulders towards the front sligthly and allow your lower back to round and the hips to drop. Go as slow as possible and try to stay in control the entire time! If you feel like you are going to low and you are about to lose control: Stop and simply try to freeze in place! Keep your elbows locked, elevate your scapula and straighten your knees!
	Chest to Wall Leg Lifts 2x4		Bring your legs around drawing a big circle until you get to a pancake like position. Use your back muscles to stabilize your hips. Resist with your shoulders and primarily use your hip flexors to pull your feet off the wall. You can allow your lower back to round slightly in each rep. Do not lean your shoulders more towards the front as you pull on your legs. Engage your legs! Lock your knees, point your feet and squeeze the water out of them.

Rest between sets: 1-2 min
Intensity: Elevated | Leave only 1 rep in reserve in each set

Demo	Exercise	Reps/Sets	How to/Cues
	Press Take Offs with Elevated Hands 2x5		Lean your shoulders towards the front, engage your back to pull on your hips and lift your feet off the floor. The goal is to align the hips in a slight anterior pelvic tilt with the shoulders and hands without bending the elbows. Use your hip flexors and compression muscles to pull your feet towards your wrists. Do not allow your hips to unpike. Imagine you were in a toaster and do not want to burn. Engage your legs! Lock your knees, point your feet and squeeze the water out of them.
	Bent Knee Stalder Lift Offs 2x6		The goal is for the knees to be slightly higher than the hips and for the glutes to be above the elbows. Compress! Imagine the floor is lava and you are trying to get away! Fully lock your elbows and push your shoulders down in each rep. Consider externally rotating your hands to ease pressure on the wrists.
	Wall Tuck Planche Hold 3x3		Point your feet on the wall for support. Use your hip flexors and compression muscles to pull your knees towards your chest. Keep your head in a neutral position and look at the floor. Do not look towards the front or in a mirror next to you as you might strain your neck. If you want to check on your form film yourself! Lock your elbows! This is a straight arm drill. If you are not training on parallettes consider externally rotating your hands to ease pressure on your wrists.
	Tuck Planche Pull Take Offs 2x6		Protract and depress your scapula. Do not allow your shoulder blades to stick out behind. Round your back as you pull into the tuck. As your knees reach your chest resist with your shoulders and take your feet off the floor. Squeeze for a moment and push your hips upwards before returning to the floor. Lock your elbows fully. This is a straight arm drill! Rotate the pits of your elbows about 45 degrees towards the front. Externally rotate your hands to ease the pressure on your wrists.
	Sitting Leg Lifts Over Blocks 2x6		Place your hands shoulder width apart on the floor as far away from your center as possible. Push yourself! Work with strength only. Do not slam your feet into the floor on the way back down. Lock your knees and point your feet!
	Standing Pike Planche Leans 2x6		Place your feet against the wall to prevent them from sliding and mark the distance of your hands to the wall on the floor to measure your progress over time. The closer your hands are the harder this becomes. Use your shoulder muscles and truly get the feeling of pushing your body backwards in each rep. Do not pull back with your hips! Lock your elbows fully. This is a straight arm drill! Rotate the pits of your elbows about 45 degrees towards the front. Externally rotate your hands to ease the pressure on your wrists. Keep your lower back straight and place your hips in a slight posterior pelvic tilt. Engage your core and glutes and align your hips with your feet and shoulders.
	Compression Slides 2x4		Move slowly! The longer this takes the more control and strength you will develop! Engage your legs! Lock your knees, point your feet and squeeze the water out of them. Use your hip flexors and core compression muscles to lift the leg.